Diabetes Health: 10 Ways to Keep Your Urinary System Healthy

People with diabetes (PWD) are more likely to develop urinary tract infections and bladder issues. Many factors play into preserving the system that filtrates wastes, and there are things you can do to optimize your urinary system.

About Your Urinary System

Your urinary system is the filtering system for your body, getting rid of your body's excess through urination. Your urinary system consists of two kidneys, ureters, a bladder, and a urethra. 

Your kidneys are bean-shaped organs and filter blood waste daily, approximately 200 quarts. The ureters are the thin tubes that carry urine from your bladder to your kidneys. Your bladder is a hollow muscular reservoir that holds your urine. The urethra is another tube attached to the bottom of the bladder through which urine leaves your body. The internal and external sphincters are the two sets of muscles that control when urine leaves the body via a command from your brain.

Besides filtration, your urinary system helps to balance your hormones, stimulate the production of red blood cells, and maintain blood pressure.

Potential Complications

Like any filtering system, your urinary system can get clogged with excess materials, leading to health problems that eventually affect your body's chemistry and function. According to the Centers for Disease Control (CDC), many people don't realize they have kidney disease until it is advanced. Uncontrolled blood pressure (high blood pressure) and blood sugars can damage the kidneys over time. People with type 1 and type 2 diabetes are at an increased risk of diabetic nephropathy, a kidney disease that can progress to kidney failure.

In addition, PWD are susceptible to urinary infections. As you know, bacteria thrive in warm, moist, and high sugar environments. Signs and symptoms of urinary infections may include urinary frequency with minimal output, burning, pain, etc. Remember that infections can spread to other bodily systems, and you may not experience all of the associated symptoms. So, whenever you are in doubt, always have your symptoms checked out by your healthcare provider.

10 Ways to Keep Your Urinary System Healthy

There are ways to maintain a healthy urinary system. Here are some things you can do.

1. Consistently check your blood sugar levels. Know your readings and what to do if they are out of range, whether low or high.
2. Get your recommended labs done. A Hemoglobin A1c measures glycated hemoglobin in your system and should be done two to four times a year. An A1C lets your healthcare provider and you know how well you manage your blood sugars. In addition, your healthcare provider may perform blood tests (i.e., Basic Metabolic Panel or Comprehensive Metabolic Panel) to check and monitor your kidney function. A urine microalbumin is another test used to monitor your kidney health.
3. Take medications as prescribed. Please report signs and symptoms, as some medications can be toxic to the kidneys.
4. Eat various fruits and vegetables. Incorporate various fruit and vegetables throughout the day. I usually encourage everybody, whether they have a diabetes diagnosis or not, to have a vegetable and fruit with each meal and possibly with snacks. If you have kidney issues, your healthcare provider may restrict certain foods (i.e. high-fat products like eggs and certain meats and high-sodium foods like canned soups, bacon, and lunchmeat).
5. Empty your bladder fully. Go when you need to go. Delaying urination increases your risk for infection and can weaken your urinary muscles.
6. Be familiar with signs and symptoms of infection. Watch for symptoms such as fever, pain, cloudy urine, frequent urination, and a foul odor, and report them immediately.
7. Workout the muscles. Perform Kegel Exercises. Kegel exercises help both men and women maintain and strengthen their bladder.
8. Drink more water. Be intentional about the fluids you take in. Water helps keep your urinary system clean and perform its filtration duty.
9. Run changes by your healthcare provider. Before modifying your diabetes management plan (activity, meal planning, etc.) make sure to have a conversation with your provider. You don't want to do anything that can cause more damage to your urinary system.
10. Pay attention to your body. Be a student of your health. The more you know about yourself, the more you can help others on your healthcare team.

Foods That Promote Urinary System Health

Food choices can go a long way to help maintain urinary system health.

In the Cleveland Clinic article, What Are The Best Foods for Kidney Health, Registered Dietician Susan Meyer shares that berries and fish help preserve your urinary system. In addition, she includes foods to avoid, such as high-sodium foods. When you have kidney disease, you want to limit how much potassium you put in your body because too much potassium can lead to heart problems.

Fish is another important food for your health. Fish has many benefits, and unlike many other meats, fish is low in saturated fats and high in omega-3, a very healthy fatty acid known for its anti-inflammatory properties. 

You can include berries and fish in many ways in your meal plan. On the Academy of Nutrition and Dietetics website, you can find various recipes to help you incorporate berries and fish into your meal plan. 

• Fish Tacos are a great way to include vegetables, avocado (monounsaturated fat food) into your health plan. 
• Summers are a great time to grill and try Foiled Grilled Fish. 
• Research reveals that the Japanese have a higher life expectancy, and Sushi is a common dish. Usually, on Tuesdays, I make Sushi. 
• Salads are good ways to include fruit and vegetables in a single dish. Here you can combine berries and spinach in a Berry and Barley Spinach Salad.

In addition, you can find other recipes that are great for your urinary system on Diabetes Strong and Diabetes Gourmet.

As always, make this lifetime great because you still can!